ENDURANCE
WARM UP: 2 ROUNDS
- 10 Walk out to plank
- 5 / 5 Plank walk left / right
- 10 Hollow rock
- 10 Alt reverse lunge w twist
- 5 /5 Standing one foot balance reach (to floor) left / right
- 10 Squat jumps
- 30 sec jump rope
Work: 43 MIN Clock
8 MIN AMRAP of
- 10 object burpees
- 20 jumping lunges
- 30 mountain climbers (2x)
INTO
Run 400m (2 mins)
REST 1 MIN
8 MIN AMRAP
- 20 burpees to a doorway
- 20 goblet squats / air squats
- 20 high low plank
INTO
Step ups / Box Jumps 2 mins
REST 1 MIN
8 MIN AMRAP
- 10 object burpees
- 20 Russian swings / jump squats
- 10 bear pose push ups
INTO
Run 400 m (2 mins)
REST 1 MIN
8 MIN AMRAP
- 20 burpee to a doorway
- 20 object thrusters / air thrusters
- 20 chair dips
INTO
Step ups / Box jumps 2 mins
CORE
50-40-30-20-10
- Abmat / butterfly situps
- V ups
- Russian twists
then
1 MIN EACH
- Right plank hold
- Left plank hold
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
